FOD Runner's Speed-Endurance Builder

Workout - FOD Runner's Speed-Endurance Builder

• 15min @ 5'30''/km
• 4 lots of:
  • 20s @ 3'30''/km
• 2 lots of:
  • 8min @ 4'30''/km
  • 1min 30s rest
• 12min @ 5'30''/km

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From The FOD Runner, here’s a breakdown of How To Build Speed Endurance As A Runner (Get FASTER) that you can use to run the workout right away. The full video has plenty more nuance worth checking out.

Key Points

• Build your aerobic base first – Before layering in speed work, you need a solid aerobic foundation. It’s the structural base that everything else rests on.
• Add longer, goal-pace intervals – Keep doing your regular short speed sessions, but introduce a second speed workout each week. This one focuses on extended repeats (think 8–12 minutes, or 2-mile repeats) run at your goal pace. To explore how this fits into interval training science, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them. You’ll find these same concepts apply across distances in our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance guide.
• Extend your long runs progressively – Over a training block, add about 15 minutes to your long run duration. Mix in tempo sections, speed surges, or pace changes throughout.
• Tighten your recovery intervals – Keep your heart rate up between repeats using short jogs or steady “float” paces (45 seconds easy after a 3-minute effort, or a 1–90 second float at moderate speed).
• Run sustained tempo and marathon-pace efforts – Include 30–45 minute tempo runs and extended marathon-pace sections (like 15 miles at race pace) to build both physical and mental toughness.

Workout Example (adapt the paces to match your fitness):

1. Base block (4 weeks) – Easy to moderate running, plus one tempo run (20–30 min) weekly.
2. Speed block (4 weeks) – Work on 200–400 meter repeats or 2-minute intervals at 5K pace. These sessions are important for building your top-end speed. For strategies on structuring these workouts, check Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
3. Speed‑endurance block (6 weeks)
   • Mid‑week intervals: 2 × 8 minutes at half-marathon pace with 1-minute recovery jogs.
   • Alternate week: 2 × 2-mile repeats at marathon goal pace, 90-second easy jogs between.
4. Long‑run progression (full block) – Start at 60 minutes and add 3–5 minutes each week, reaching 75–90 minutes by the end.
5. Taper (2 weeks) – Back off volume while keeping a short 20-minute tempo run.

What’s Next: Pick one of these speed-endurance sessions to try this week. Use the Pacing app to dial in your target paces based on your goals. Build that aerobic base, extend your intervals week after week, and your speed endurance will improve. 🚀

References

• How To Build Speed Endurance As A Runner (Get FASTER) | FOD Runner - YouTube (YouTube Video)